9/17/18
BW 217 waist 35
week 7 day 1
squat no belt 365x8, 385x8, 405x8 8rpe, 405x8 9rpe stop
bench 1 ct pause 355x1 7rpe, 365x1 8 rpe 370x1 8 rpe, 4x4 315 all 7-8 rpe
DL 605x1 7 rpe, 625x1 8 rpe, 635x1 8 rpe, 4x4 545 last set was 10 rpe getting tired
9/18/18
GPP
35 mins bike and airdyne bike
chin ups 10 mins 8x8 at BW
rope lat extension 3x20
ab roller 4x12
tomorrow is squat single day I took an extra day off cause I did not have my normal restful weekend, I went to the Iowa game and stayed up later than normal, really need to hit 555 tomorrow, pin squats were money on Saturday, so I think it will be there, I was extra tired after dl monday, just fatigued in my normal like, took nap today.
who is this lifter???
I am Grant McCaulley, I think I am semi competitive… lift in 220’s, have been powerlifting since 2004, lifting for sport since 1994, 198’s and 220’s, I’m 5’11’’ have an athletic background in American football collegiate. I have had my best performances in the past couple of years as I have honed my programming and nutrition. I am self coached but use several different templates and programming theories including barbell medicine 12 week strength template with modifications, bulgarian light, pyramid advanced method and others… I had a SSC from 2010 but never recertified as i started a career in real estate and did not see the point it renewal. I am a conventional dl, low bar squat, pinky’s on ring bench presser. I diet and do cardio year round, diet is macro based plan heavy on carbs, the basics are there!!! ASK ME ANYTHING, I love lift!!!
9/1
9/19/18
Week 7 day 2
squat 475x1, 515x1 7 rpe, 535x1 7.5 rpe, 551x1 8 rpe
465x4 6 rpe, 470x4,4,4 last one sucked cause my left adductor kind of gave up but don’t worry this is a common thing for me adductors tell me when I’m Done first 3 sets were money
Close grip Bench 1ct pause up to 345x1 sucked no lift off
295x4,4,4 all 7 rpe 300x4 8 rpe getting going now
leg press 4x12 400,490,540,540
pin Bench at chest 8x265, 8x275,275 9 rpe on last one so stopped
2.5 hr Work out
9/20/18 back to back training
week 7 workout 3
left adductor super tight entering session
2ct pause dl at one inch 555x1 6 rpe, 586x1 8 rpe, 590x1 8.5 rpe PR
555x3 9.5 rpe 555x3 9 rpe 515x5 9 rpe
touch and go Bench 265x4, 305x4, 315x4, 330x4 Pr 9 rpe, 320x4 9 rpe
sldl 315x8, 365x8 6 rpe just too tired to do more shit
good session for my dl, left adductor is spasmed or skme
shir from squats Wednesday
now gpp tomorrow and more chest to bar rows
pause squats on saturday
9/21/18 GPP 10 bike ride, deadmill pushes 30 secs hard, 60 sec reverse lean and walk, x10 rounds, this is a treadmill that is NOT on, Im not running just pushing hard til my heart rate gets to 200, then turn around backwards and push with my back at a slow pace, try it nice interval training can be done anywhere, I like it more than prowler, I know that is sacrilege but whatever… rows 9 mins, ended up 7x15 reps, nice pump… hlr 5x15
9/22/18 Week 7 day 4
2ct pause squat with belt, 3x435, 1x465, 1x475, 1x495, 1x512 8 RPE, PR!!! felt awesome!!! back off 475x3x3 all 8-9 rpe happy adductors not an issue today!!!
floor press 2x295, 1x315, 1x355, 8 rpe PR!!! 3x3x335 9-10 rpe overshoot here a bit
press no belt 8x155, 8x165, 8x175, 7x180, 7x175, 7x175 press sucked today
pulldowns 5x15
weekly recap, made it through some adductor pain, very nice week of higher loads… 6 weeks out, feeling great!!! going to try to drive up my DL this monday, relaxing as much as I can… went for an 45 min walk today and thats it, bw coming down a bit 214 today, first time in a while seeing that weight below 215, focusing on optimizing body weight to strength a la wilks score… pec is getting better crushing bench right now!!!
big week of training just will hit the highlights for ya’ll
monday DL up to 631x1 9 rpe, back off 535x4x4 not bad
bench up to 372x1 8 rpe back off 317x4x4 7-8 rpe’s
2 ct pause bench 8x265, 8x275 3 sets
pm squats no belt
385x8, 405x8 3 sets
leg press 400x12, 550x12
Tuesday
35 min bike ride
close grip bench 4x4 305 8 rpe
chin ups 6x10
ab roller 3x12
Wednesday
squats comp with belt
562x1 8.5 rpe, 475x4x4 7 rpe NICE
t n go bench
315x4x4
Thursday
1 hr walk and 30 min bike ride
Friday
2ct puase dl iup to 575x1 8 rpe, supa hard today
515x3,3 535x3 10 rpe
press no belt 155x8, 165x8, 175x8,8,8
rdls 315x8, 365x8, 415x8 pass out!!!
5 weeks out!!!
Wedn
9/29/18
bounce back day in the gym
2 ct pause squat with belt
245x5, 325x3, 375x3, 415x2, 465x1, 495x1, 525x1 8 rpe PR
485x3 9.5 rpe, 475x3 9 rpe, 475x3 8.5 rpe
floor press
5x225, 4x275, 1x325, 1x345, 1 x345, 1x355 8 rpe,
315x3 8 rpe, 325x3 9 rpe, 325x3 9 rpe
DL extra practice
5x275, 3x335, 2x415, 1x515, 1x605
bench and squat are kicking ass, still a little bit of pec soreness on left side, however I am working through it well.
NEED TO GET DL figured out, not sure if I am having form issues or just fatigued af or both… but shit needs to
start trending up soon!!!
pm 45 min walk with dog
weight am 214, waist just under 35
10/1/18
DL lift single at 9 rpe 585x1, 605x1, 625x1 9 rpe back off 545x4,4,4 535x4 all 8 rpe
bench up to 386x1 tied gym and meet PR at 8.5 rpe, back off 325x4,4,4 8 rpe
pin bench pins at chest 265x8, 275x8,8,8
nice work out, dl feel super fatigued
10/2/18
squats with foam belt
365x8 6 rpe, 385x8 7 rpe, 405x8 7 rpe, 415x8 8 rpe 415x8 7 rpe this is a volume pr
close grip bench
4x265, 4x305, 4x315 8 rpe, 4x315, 4x315, 3x315 no spotter getting tired
10/3/18
cardio 35 mins on bike
pulldowns 12 mins about 8 sets of 12-15
abs no much kind of tired today
10/4/18
squat comp 435x2, 475x1, 515x1, 542x1. 562x1 9 rpe stop
475x4, 490x4 finally feeling goof, 490x4, nice back off sets
t n g bench 3x265, 3x315, 3x335, 3x345 feelin good, 3x350 PR done for day!!
10/5/18
all I did here was DL, pause at knee 2 ct up to 581, then back to 515x3 straps, 565x1, 595x1, 515x3, 535x3, def dl straps 445x8,8,8 very hard workout
10/6/18
2 ct puase squat 2x435, 1x475, 1x505, 1x515 8 rpe, 475x4,3,3
floor press 4x225, 3x265, 2x315, 1x335, 1x355, 1x365 8 rpe, 325x3x3
10/7/18
prowler 12 times down back x2
chin ups 4x10-12
pull downs 3x12
ab roll outs 2x12
10/8/18
Squats up to 570x1 9 rpe 495x3,3 7-8 rpe
bench 1x388 8.5 rpe 335x3,3 8 rpe
dl with belt 645x1 9 rpe 575x3,3 8rpe
dl finally feelin better Gym Max, Bench is on Fire Gym Max
10/9/18
cardio 30 mins bike
pin bench 10x245, 10x255, 10x265
chins Bw 12,13,12
pull Downs 2x15, abzzzz
10/10/18
high bar Squats 295x10 315x10 7 rpe
close grip bench 1x365 8 rpe Gym Max 325x3,3,
bent over rows 225x10, 275x10, 295x10
10/12/18
bounce back workout big time
adductor still feelin TIGHT AF
2ct pause squats with belt, 385x3, 435x2, 475x1, 500x1, 531x1 PR, 445x6 8.5 rpe
def DL beltless with straps, 585x1, 605x1 9 rpe, 515x6 9 rpe,
low stress week got me feelin’ good now!!!
10/13/18
2 ct pause bench 360x1 8 rpe, 285x8 8.5 rpe, too light, I fucked up on loads
press not belt 135x10, 155x10, 165x10 8 rpe, not really trying today
HEAVY SQUAT TOMORROW, watch out fatigue is falling off!!!
10/13/18
feelin’ it today… black singlet, black socks, black tank
squats with belt 385x3, 435x2, 475x1, 515x1, 555x1 8 rpe, 575x1 9 rpe gym max!!! back off 500x3, 510x3, 515x3
bent rows 275x5,5, 295x5, 315x5,5
3 weeks out, 12 week strength has delivered big time here boys and girls, 2nd time through and the big difference is staying true rpe training and also just doing the shit as its written, I have actually added slots for bench and squats at times, like I eliminated press comp completely and added close grip bench, I added high bar squats at times sometimes squatting 4x per week, also added squat with foam belt at times, staying true to it though 90% of the time. BUT i did more not less… after this last deload I now feel bullet proof and ready to PR daily… lets see how I perform in three weeks, I hope this helps some reading this, if you have questions don’t hesitate to leave a comment!!!
Ok so squatted 575x1 9 rpe 515x3x3 as backnoff
then dl 650x1 9 rpe next day 605x3 2 sets so that was good
rest of the week went down hill… tweaked pec attempting 391x1 pause it’s not too bad
Fast forward now
hit a dl Pr 665x1, 685x1 missed at lock out
bench back up to 380x1
2ct pause squats 515x1 8 rpe 475x3 2 sets easy
cmoe grip bench 365x1 8 rpe 335x3, 2 sets
def dl 585x1 8 rpe 541x3,3, 8 rpe
tempo squats 303 385x5
2ct pause bench 358x1 8 rpe 341x3, 330x3,3
press 8x186, 6x198, 6x204, 6x204
low bar squats 8 days out squat 530x1, 550x1, 570x1 9 rpe 505x3,3
floor press 315x1, 335x1 8 rpe 315x3, 325x3,3
sldl 335x6, 385x6, 404x6,6
monday Bench opener 363x1 8 rpe 341x3,3
high bar 320x5,5
dl to 595x1 7 rpe
tueaday
low bar squat 515x1 7 rpe last warm up
wedneaday
high bad 335x3,3
Bench 355x1 7 rpe last warm up
chin ups 13,13,10
Meet recap
squats
247.5 kg 3 whites easy
260 kg 3 whites
270 kg 3 whites meet Pr, my glute was not 100% but I made a couple adjustments and got it done
bench
165 kg 3 whites easy
175 kg easy
177.5 Kg easy had more BUT I want that elite total so I stuck with the plan meet Pr
dl
287.5 kg 3 whites hook grip pr
297.5 1 white 2 reds in complete lock out
repeated it and got it easy 297.5 kg 3 whites
total 1642lbs 745kg meet Pr wilks Pr 468.7 won best lifter overall by 2 wilks weighed in at 204.7
thanks bbm for your work this was my best meet? Had more on bench dl BUT I feel great today
11 weeks to strength lifting nationals time to dominate some starting strength ass on their home court!!!